Total Golf Fitness Workout Week 5


Practicing yoga enhances balance because almost every pose requires some level of balance and intense focus. This week we present a series of standing yoga poses that support your ability to balance.
Balance conditioning benefits are as follows:
  • Stabilizes strength and posture
  • Reduces imbalances in the body
  • Supports the mind/body connection by forcing the mind to focus on the bodys movement.

  • Supports the neuro-muscular feedback by enhancing balance, coordination, and sensory feedback.
  • Proprioception is the physical ability and awareness to move the body. Example: when your golf professional asks you to perform a physical movement you will now have the ability to execute the request.

Balancing Quad stretch / Dancer pose

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Par Level (use strap in your hand to wrap around foot if you cannot place the foot in the hand and keep the knees in alignment)
Place your left foot in your left hand. Inhale deeply and on the exhalation press your left foot into the left hand and press your hip towards the front of the mat. Inhale and relax the muscles, exhale and repeat the stretch. Repeat five times and then simply focus on the balance. Hold for five more breaths.
Tree pose

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Get grounded; feel the body connected to the earth ' centered, connected and inward.
Bring the right foot to the inside of the left ankle. (The photo suggests the foot come to the knee but for our purposes place the foot on the ankle, not the knee).
Lift the arms over the head and reach towards the ceiling with the ribcage, not the shoulders. Hold for five to ten breaths and switch sides.
Note: For a more challenging balancing pose, simply close your eyes.
Crescent Warrior Lunge pose

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Step the right foot forward and extend the left lag back. Hips face forward, hands placed on your waist. Focus on a spot on the floor four feet in front of your yoga mat. Inhale deeply and lower the right leg to a 90 degree angle. Exhale and return to the starting position. Repeat five to ten times and switch sides.
Half-moon pose with the Thera-Ball against the wall

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Place your body against the wall and your left hand on the ball, right hand on your waist. Shift your weight into your left leg and balance on your left leg. Roll the hips towards the center of the room.
Note: Maintain a direct line of your knee in alignment with the top of your left foot. Hold for five breaths and slowly return to the starting position. Switch sides.
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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit